Training Studio
“Celebrate what you’ve accomplished, but raise the bar a little higher each time you succeed.”
— Mia Hamm
New here? Start with:
Our Basic Level Full Body Workout: Foundational Strength Workout
Repeat it 2–3 times this week before trying the others.
Choose Your Training Level
Select the level that best matches your experience.
You can explore other levels anytime.
This Month's Workouts
Basic/Level 1
Train Smarter in the Water
Basic Level
Small adjustments can completely change how your body feels and performs in the water. Use these tips to get the most out of your workout.
- Keep your hands gently cupped so you can really catch the water and create resistance with every movement
- For added intensity without excessive impact, consider using webbed resistance gloves to enhance the workout
- Stay in chest-deep water to get the best balance between support and resistance
- If you feel unsteady at any point, position yourself near the pool wall for added stability and control
This Month's Workouts
Intermediate/Level 2
Train Smarter in the Water
Intermediate Level
Small adjustments can completely change how your body feels and performs in the water. Use these tips to get the most out of your workout.
- You can still use cupped hands, but for a more effective and challenging experience, use aquatic dumbbells or resistance gloves to increase resistance and control
- Keep your core actively engaged to stabilize your body, especially during single-leg and alternating movements
- Some movements will introduce light floating—use a pool noodle for buoyancy to help maintain balance and control as you build strength
- Stay in chest-deep water to ensure consistent resistance and proper body positioning
This Month's Workouts
Advanced/Level 3
Train Smarter in the Water
Advanced Level
Small adjustments can completely change how your body feels and performs in the water. Use these tips to get the most out of your workout.
- Resistance gloves or aquatic dumbbells are strongly recommended, as this level relies on added resistance to fully develop strength
- Floating movements are performed without a noodle, requiring control and stability—however, you may keep one nearby if you are still building the strength to progress without it
- Stay in chest-deep water to ensure the ideal balance of resistance and support
Workout Library
Looking for previous monthly workouts? Browse our program archives below by your preferred level.
This section will house your complete workout collections as it grows.